The Time-Crunched Cyclist Podcast by CTS

OVERVIEW
Should cyclists incorporate VO2 max work year round or focus VO2 max work on only select periods of the year? Coach Adam Pulford tackles this listener question in Episode 293 of "The Time-Crunched Cyclist Podcast". Key ideas include the fact that VO2 max is influenced by training at several different intensities, so you can work on VO2 max without always doing high-intensity intervals. When it comes to high-intensity intervals, Coach Adam provides guidance on scheduling workouts and rest days, provides examples of effective VO2 max interval workouts, and when it makes sense to adjust annual periodization plans to incorporate high intensity intervals at unconventional times of year. 
TOPICS COVERED
VO2 max is influenced by all training intensities
Why you shouldn't train VO2 max intensity all year long
How training intensities work together
Sample Zone 5, high intensity workouts
Why you should do Zone 5 VO2 work at every two months
Other ways to build VO2 max off the bike
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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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OVERVIEW
ERG Mode, or ergometer mode, is a feature on smart indoor cycling trainers that allows the trainer or connected app to set the resistance you experience as a rider. For interval workouts, for instance, ERG Mode will adjust the resistance so you stay at a constant target power output (e.g., 250 watts for 10 minutes). The downside to ERG Mode is that it can hinder your ability to conjure the internal motivation to achieve that power target, and if you can't maintain your cadence during an interval, you can end up in the "death spiral". In Episode 292 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford provides insights on when to use or not use ERG Mode, how to set up TrainingPeaks Virtual to avoid the death spiral, and other tips for maximizing the effectiveness of ERG Mode. 
TOPICS COVERED
Pros and Cons of ERG Mode
Innovations in ERG Mode functions
Why you would want to use ERG Mode
Sample data file from ERG Mode workout
RESOURCES
CTS Article on ERG Mode
IndieVelo to TPVirtual: Inside TrainingPeaks Virtual: Redefining Indoor Cycling and Training
TrainingPeaks acquires virtual cycling platform indieVelo, aims to add ‘credible racing and realistic riding’ to its training offerings

Other ERG Mode Resources:https://www.youtube.com/watch?v=85d5wF6DNkc
https://www.highnorth.co.uk/articles/indoor-ftp-vs-outdoor-ftp

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
In Episode 291 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about the relationship between FTP and VO2 max training, particularly how and why targeting training to improve either will typically raise both.
TOPICS COVERED
Think of training intensities as a continuum, not as neat little boxes
Descriptions of primary energy systems
How FTP and VO2 max are directly related
How to organize training to maximize both FTP and VO2 max
ASK A QUESTION FOR A FUTURE PODCAST
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
Although this is "The Time-Crunched Cyclist Podcast", we recognize that not everyone is time-crunched. In particular, we hear from lots of older cyclists who have more time to train now that they've retired or cut back their work hours, or their children have flown the nest. So, how do we apply some of the TCC methodologies for athletes who have some more time available? Coach Adam Pulford coaches lots of athletes in this exact scenario, and he has the techniques and information you need.
TOPICS COVERED
How to deepen your long ride
How to become A Recovery Hero 
How to add in Strength Training
Finding Your Tribe
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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

OVERVIEW
Endurance athletes are accustomed to building Annual Training Plans for the phases of their sport-specific training, but are less familiar with building annual training plans for strength training.  If this is you, Episode 289 of "The Time-Crunched Cyclist Podcast" features Coach Adam Pulford taking you through the steps of creating and managing your annual strength training plan. He breaks it down for novices/beginners, cyclists who are familiar/experienced in the gym, and athletes who do not have access to gym facilities. He also reveals what not to do in various parts of the season. 
TOPICS COVERED
Three types of strength training for cyclists:Novice/Beginner
Advanced, for Endurance Performance with Gym
Advanced, Endurance Performance, Limited Gym Equipment

Strength training phases with recommended set and rep ranges
Recommended strength exercise categories
Why cyclists shouldn't get stuck in a hypertrophy phase
What not to do when planning strength training as a cyclist

RESOURCES
Podcast Copy - TCC ATP Periodization with Strength Training
Concurrent exercise training: do opposites distract? - PMC 
Community Resource Center | NASM 
Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis
Strength training strategies to improve endurance performance | miun.se
 TCC Episodes on Strength Training: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000587336891
https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000509610032
https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000728212907

ASK A QUESTION FOR A FUTURE PODCAST
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: